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Myth or fact: magnesium is the best remedy for insomnia

Updated Six Habits Editorial Team
The short answerMostly myth. A meta-analysis in older adults found only 3 small trials: magnesium shortened the time to fall asleep by about 17 minutes on average, but the quality of evidence was low. For chronic insomnia, the most effective treatment is CBT-I.

Key points

Myth: magnesium at night will fix your sleep

Magnesium, including in viral “sleepy girl mocktails”, is promoted as a natural way to relax and fall asleep quickly.

Fact: there is little data

A systematic review and meta-analysis of magnesium for insomnia in older adults found only 3 randomized trials with 151 participants. Magnesium shortened the time to fall asleep by about 17 minutes compared with placebo, but the authors rated the evidence as low quality (Mah & Pitre, 2021).

What works better

The American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as first-line treatment for chronic insomnia (Qaseem et al., 2016). A consistent wake time, morning light and less afternoon caffeine also help.

Frequently asked questions

What is the "sleepy girl mocktail"?

Usually tart cherry juice, magnesium powder and sparkling water. Each ingredient has weak evidence, and the ritual and expectation may matter more than the drink.

Where can I get magnesium from food?

Nuts, seeds, beans, whole grains, leafy greens and dark chocolate.

Sources

  1. Mah et al. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies 21(1). doi:10.1186/s12906-021-03297-z
  2. Qaseem et al. (2016). Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine 165(2):125-133. doi:10.7326/M15-2175

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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